Dive into this athlete’s performance at 2023 New York using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve his time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of 05:56. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:11 (From 44:09 to 41:58) | 36.8% |
| Sled Pull | 01:46 (From 06:28 to 04:42) | 29.8% |
| Sled Push | 00:32 (From 03:17 to 02:45) | 9.0% |
| Rowing | 00:25 (From 05:10 to 04:45) | 7.0% |
| Sandbag Lunges | 00:22 (From 05:16 to 04:54) | 6.2% |
| Farmers Carry | 00:20 (From 02:24 to 02:04) | 5.6% |
| Ski Erg | 00:13 (From 04:37 to 04:24) | 3.7% |
| BBJ | 00:07 (From 05:12 to 05:05) | 2.0% |
| Wall Balls | 00:00 (From 05:40 to 05:40) | 0.0% |
| Smith Nick | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:22 | 00:00 | 04:41 +00:41 | 00:00 +00:00 |
| Ski Erg | 04:37 | 05:22 | 04:28 +00:09 | 04:41 +00:41 |
| Running 2 | 05:14 | 09:59 | 05:01 +00:13 | 09:09 +00:50 |
| Sled Push | 03:17 | 15:13 | 02:56 +00:21 | 14:10 +01:03 |
| Running 3 | 05:59 | 18:30 | 05:26 +00:33 | 17:06 +01:24 |
| Sled Pull | 06:28 | 24:29 | 05:01 +01:27 | 22:32 +01:57 |
| Running 4 | 05:59 | 30:57 | 05:26 +00:33 | 27:33 +03:24 |
| Burpees Broad Jump | 05:12 | 36:56 | 05:23 -00:11 | 32:59 +03:57 |
| Running 5 | 05:42 | 42:08 | 05:36 +00:06 | 38:22 +03:46 |
| Rowing | 05:10 | 47:50 | 04:51 +00:19 | 43:58 +03:52 |
| Running 6 | 05:16 | 53:00 | 05:29 -00:13 | 48:49 +04:11 |
| Farmers Carry | 02:24 | 58:16 | 02:12 +00:12 | 54:18 +03:58 |
| Running 7 | 05:09 | 01:00:40 | 05:26 -00:17 | 56:30 +04:10 |
| Sandbag Lunges | 05:16 | 01:05:49 | 05:10 +00:06 | 01:01:56 +03:53 |
| Running 8 | 05:32 | 01:11:05 | 06:05 -00:33 | 01:07:06 +03:59 |
| Wall Balls | 05:40 | 01:16:37 | 06:35 -00:55 | 01:13:11 +03:26 |
| Roxzone | 04:35 | 01:26:43 | 06:57 -02:22 | 01:26:43 |
In terms of running, Nick's total running time was 00:44:09, which was 02:33 slower than the average for his finish time. This suggests that he may need to focus on improving his overall fitness and transition time to enhance his performance in the roxzone. Additionally, his best running lap time was 00:05:09, indicating that he has the potential to excel in running.
To improve in the Run Total segment, Nick should focus on improving his overall fitness and work on reducing his transition time. Incorporating high-intensity interval training (HIIT) sessions, such as sprint intervals and hill repeats, can help improve his running speed and endurance. Additionally, practicing quick and efficient transitions between exercises during training can help him reduce time spent in the roxzone.
For the Sled Pull segment, Nick should focus on improving his strength and technique. Incorporating exercises such as deadlifts, squats, and lunges into his training routine can help improve his leg and core strength, which are crucial for the sled pull. Additionally, practicing proper sled pulling technique, including maintaining a low center of gravity and using the legs instead of the arms, can help him perform the sled pull more efficiently.
In the Running 1 segment, Nick should work on improving his running speed. Incorporating interval training sessions, such as tempo runs and fartlek runs, can help him increase his running pace. Additionally, focusing on proper running form, including maintaining an upright posture, striking the ground with the midfoot, and engaging the core, can help improve his running efficiency.
To improve his performance in the Best Lap segment, Nick should focus on improving his overall running speed and endurance. Incorporating speed workouts, such as track intervals and hill sprints, can help him increase his running speed. Additionally, incorporating longer distance runs into his training routine can help improve his endurance.
In the Running 4 and Running 3 segments, Nick should focus on maintaining a consistent pace and avoiding fatigue. Incorporating tempo runs and longer distance runs into his training routine can help improve his endurance and ability to maintain a steady pace. Additionally, practicing mental strategies, such as positive self-talk and visualization, can help him stay focused and motivated during these segments.
For the Rowing segment, Nick should focus on improving his rowing technique and power. Incorporating rowing drills and exercises, such as rowing intervals and rowing with resistance bands, can help improve his rowing form and power output. Additionally, incorporating strength training exercises, such as bent over rows and lat pulldowns, can help improve his upper body strength for rowing.
In the Running 2 segment, Nick should focus on improving his running speed and endurance. Incorporating interval training sessions and longer distance runs can help him increase his running pace and endurance.
For the Ski Erg segment, Nick should focus on improving his technique and power. Practicing proper ski erg technique, including engaging the core and using the legs for power, can help him perform more efficiently. Additionally, incorporating strength training exercises that target the muscles used in skiing, such as squats and lunges, can help improve his power output.
In the Burpees Broad Jump segment, Nick should focus on improving his explosive power and agility. Incorporating plyometric exercises, such as box jumps and squat jumps, can help improve his power and explosiveness. Additionally, practicing burpees with proper form and efficiency can help him perform the burpees broad jump more quickly.
Additionally, Nick should prioritize efficient transitions between exercises in the roxzone. Practicing quick and smooth transitions during training can help him save valuable time during the race.
Lastly, Nick should stay mentally focused and motivated throughout the race. Positive self-talk, visualization, and setting small goals along the way can help him stay mentally strong and push through any challenges he may face during the race.
| Similar Athletes | |||
|---|---|---|---|
| Siebert Gregor | 2019 Frankfurt | 01:26:48 | |
| Van Den Berg Niels | 2024 Rotterdam | 01:26:41 | |
| Moore Andy | 2024 Dublin | 01:26:25 | |
| Mathot Ed | 2023 Dubai | 01:26:58 | |
| Benz Andreas | 2022 Frankfurt | 01:26:49 | |
| Goulding Sean | 2024 Dublin | 01:26:41 | |
| Graham Mitchell | 2024 Dublin | 01:26:55 | |
| Dhondt JeanClaude | 2024 Paris | 01:26:58 | |
| Van Der Knaap Thomas | 2024 Rotterdam | 01:26:17 | |
| Versteeg Wouter | 2022 Amsterdam | 01:26:57 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 New York Smith Nick, Batchelor Jacob | 01:26:53 | |
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Smith Nick
